Makes 8 servings
Packed with protein, fibre, and flavour, this chili con carne makes a wholesome and versatile meal. Pair it with a tossed salad and whole grain bun, or serve it over a baked potato with grated cheese for added comfort and nourishment. Prepare extra portions to freeze for convenient, ready-to-go lunches throughout the week.
What You Need:
• 1 pound (500 g) lean ground beef (or lean ground turkey/chicken)
• 1 medium onion, chopped into small pieces
• 1 green / red / yellow / orange pepper, chopped into small pieces
• 1 cup frozen kernel corn
• 1-19oz can (540ml) canned stewed tomatoes
• 1-19oz can (540ml) canned beans in tomato sauce
• 1-19oz can (540ml) can of kidney beans, rinsed and drained
• 2 tsp chili powder (or more)
How to Make It:
1. In a saucepan over medium-high heat, brown meat. Drain fat.
2. Add onions, peppers and corn.
3. Add remaining ingredients.
4. Reduce heat. Cover. Simmer, stirring occasionally for 20-30 minutes.
Nutrition Per Serving:
310 Calories
35g Carbohydrates
22g Protein
10g Fat
5g Dietary Fibre
800mg Sodium
4mg Iron
80mg Calcium
600mg Potassium
Recipe courtesy of Andrea Holwegner, Health Stand Nutrition Consulting Inc.
Andrea is a Registered Dietitian in Calgary with over 25 years of experience in nutrition counselling.
